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Health

Day 1: Don't Want Another Sleepless Night? Eat These 6 Foods More Often

If you struggle to sleep at night or calm your nerves, you gotta enhancing your Nervous System. This 10-day program specified in getting you a strong nervous system is designed by Lifehack’s health experts.

You’ll get everything you need to have a better nervous system: simple recipes, easy exercises and habits that will stick. All your myths about things that are good and bad for nervous system will all be busted as well!

  • Phase 1: Sleep better to keep you energetic
  • Phase 2: Tame your stress and stay relaxed
  • Phase 3: Give your brain a boost

Now, let’s get started with the essentials – the foods you should eat more often!

How eating the right foods can make you sleep better

It’s 3 a.m. You stare at the ceiling of your bedroom and are counting the 100th sheep. But still, you can’t sense any sleepiness. If that’s the nightmare you face every night, you’re not alone. According to the National Sleep Foundation, almost half of the American population report having insomnia occasionally. If you don’t want to rely on sleep pills for undisturbed sleep, science has given you a more pleasant alternative, which is eating the right foods!

In 2013, scientists discovered the brain molecule in fruit flies that connect the communication between their appetite and brain cells1. This neurological finding consolidates the idea that what we eat can affect our sleep quality and the vice versa. While drinking coffee and alcohol can sabotage our sleep, eating foods that stimulate the release of chemicals that increase our sleepiness can help us get rid of insomnia.

5 sleep-inducing foods you should try:

1. Walnuts

They’re rich in ‘tryptophan’, an amino acid that helps in producing serotonin and melatonin both of which are fantastic for relaxing your mind, regulating your inner ‘body clock’ and helping you sleep like a baby. Some people actually have pills that contain melatonin to sleep faster, so clearly, walnuts are a much healthier and natural alternative. According to a study performed by the University of Texas Health Science Centre, 1g of walnut contains between 2.5 and 4.5ng of melatonin, which helps sleep better2.

2. Almonds

They’re a gem of a food for sleeping better, as they contain magnesium, often used as a cure for headaches and for reducing stress. They’re great ‘brain foods’ in general, which helps your mind function better, and therefore, promoting sleep. Scientific evidence suggests that ‘activated almonds’, which are almonds soaked in water for at least 24 hours3 are rich in mono saturated fat, which can promote better sleep and a healthier heart, too.

3. Warm Milk

The truth is that any dairy product, including cheese or cottage cheese, with warm milk being on the top of the list, contains calcium, which helps in producing melatonin in the body. Ever tried having a hot glass of milk right before you go to bed? Try it just once, you won’t even notice when your eyes shut and you ‘fall’ asleep. Sleep (or sleepiness) is the body’s natural response to a warm glass of milk! Some scientists say that a warm glass of milk can be as soothing as a favourite old blanket4.

4. Bananas

They’re quite popular for their richness in potassium and magnesium, both of which are muscle relaxants. Inevitably, when your muscles relax and loosen up, you sleep better. They’ve also got vitamin B6 and are an excellent source of fiber, inducing serotonin, with the by-product being high-quality sleep. Research shows that bananas and sleep are definitely connected5!

Here’s an idea. Blend warm milk, a banana, a few almonds and walnuts into the perfect sleep concoction? If it works, it could just be the sleep elixir you need! Read on.

5. Sweet Potatoes

They’re not just delicious, but a rich source of vitamin B6, vitamin A, and complex carbohydrates which act as sleep inducing agents in the body, while also aiding ocular health. Not only will you sleep better, you can also see better by including these goodies in your diet! This journal of medicinal plants says that potatoes almost act like a sleeping pill by preventing the production of acids in the stomach that cause sleeplessness6. It’s theory backed by evidence!

“Eat walnuts / almonds / bananas / sweet potatoes tonight”

Recommended recipe

“Make sweet potato rocket bean salad for your dinner”

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